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Pumpkins take center stage in November. I’m happy to be done with jack-o’-lanterns and move on to enjoying pumpkins as a true culinary delight with health benefits that deserve recognition. 

Pumpkin History and Fun Facts

Pumpkins belong to the gourd family, together with cucumbers, melons, cantaloupe, watermelons, squash, and zucchini. They are native to this continent and have been an integral part of Native American diets for centuries. Thanks to their solid, thick flesh, pumpkins were ideal for storing during cold weather. They were also dried and ground into flour. Today, pumpkin flour serves as an alternative to gluten-containing wheat flour.

About 98% of US pumpkins are grown for their decorative appeal. I, too, participate in the tradition of pumpkin carving for my kids’ sake, but it breaks my heart to waste so much food. 

There are 150 different varieties of pumpkins. They come in all sorts of shapes and sizes, with some colossal specimens reaching over 2,000 pounds. However, as we all know, bigger is not always better. If you’re looking to cook a pumpkin, opt for a smaller fruit that feels surprisingly heavy for its size; these tend to be more flavorful and tender.

Pumpkins and Their Seeds: A Healthful Duo

Pumpkin’s bright orange, flavorful flesh provides a bounty of health benefits:

  1. Heart Health: Pumpkin’s unique vitamin and mineral profile supports heart health. They can help reduce high blood pressure and the risk of strokes.
  2. Eye Care: Antioxidants like beta-carotene, lutein, and zeaxanthin have an affinity for your eyes, and pumpkins are full of them. 
  3. Immune Support: The combination of vitamin C and beta-carotene in pumpkins fortifies your immune system, protecting you from various illnesses, including cancer.

But let’s not overlook the pumpkin seeds! Whether you carve or cook a pumpkin, do save the seeds! After removing the fibrous coating, give them a good rinse and dry them on a paper towel. You can lightly roast them, although they’re equally delicious when consumed raw. 

Health benefits of pumpkin seeds:

  1. Pumpkin seeds are high in protein and fiber, making them an excellent choice for those with blood sugar concerns.
  2. They’re a valuable source of essential minerals, such as zinc and magnesium, which many of us lack.
  3. Pumpkin seeds offer a healthy dose of Omega-3 fatty acids, known to boost HDL, the “good” cholesterol, and help reduce inflammation.
  4. Particularly beneficial for men, these seeds support prostate health.

Savoring Pumpkins

If you only used canned pumpkin in cooking, I invite you to make your own homemade pumpkin puree. This puree is so much better tasting (and better for you) than pumpkin puree from a can! Its texture and a more vibrant and intense flavor will makes a noticeable difference in your recipes, whether you’re making pumpkin pies, soups, sauces, or other dishes. Here is a recipe for Pumpkin Pie, catered to those with food sensitivities while preserving the classic flavors we all love. It’s gluten-free, dairy-free, and egg-free.

In summery, let us not merely admire pumpkins from afar but savor their culinary versatility and health benefits they offer.